Love legs again

Training legs has got to be the toughest body part to train in the gym! This is why we have so many guys in the gym called lieutenant Dan (but you ain’t got no legs lieutenant Dan?) Part of the reason is that your legs never get a rest, unlike your upper body. Even after you finish your leg session you then have to still get to the car and get home before you can fall to the ground and curl up in the fetal position.

One of the problems I see with guys training legs is the amount of volume they do. No wonder training legs is one of the most hated workout and hardest to get motivated for. Putting your self through an hour and a half- two hours of torture is a sure fire way of building that hated relationship.

Here is my tip for training legs to ensure A: that you will enjoy training legs again and B: you wont feel violated for the next 3 days after it.

·      Reduce the amount of exercises: You don’t have to use every leg machine in the gym! Pick one compound exercise and maybe 2 or 3 isolation exercises, for example: squats, stiff legs, leg curl, leg extension. (no, leg press is not a compound exercise, its for fairies with little penises who cant squat or deadlift heavy)

·      Lift heavy on your compound exercises and a more volume on your isolation. There is no real point doing full stack on leg extension and only getting 5-6 reps out. The machine isn’t really designed for that and 9 out of 10 times your range of movement is shit any way. Lighten up a little, get a good extension at the top, even throw in a few pauses and feel the love.

·      Now that you have cut back on the amount of leg exercises, now you can increase the amount of leg days per week. Smaller workouts more often is a perfect way to get the most out of these bad boys.

Try these tips and I guarantee you will get stronger and you will start to enjoy training legs again. More importantly you will be able to stay more consistent with less injuries and problems.

Why is training so hard?

Why is training so hard?!! This is the war cry I hear most morning around 6am in the HRVfitness factory of pain. Why is this so hard? I will tell you why!! It’s because we have all turned into a bunch of pussies! Every thing these days is designed to be easier, fast and better than before. No more hard work for us! We rely so much on technology that we expect everything to come easy. The only thing that has stood the test of time and sucks just as much as it did years ago is HARD TRAINING!

The positives about training hard and pushing out that one more rep when you don’t think you can is that it teaches you to never give up! Don’t be happy with your current station in life and keep working to achieve more. It gives you a sense of pride and thickens your skin towards those negative people that constantly want to crush your dreams because they are too scared to dream outside their own little shit life.

Training hard and working for a personal goal is the only pure thing left in the world that solely relies on you and your commitment. Everything else you want to achieve has been corrupted by money, contacts and politics.

An old saying is “bite off more than you can chew and then chew like hell!” In other words, don’t be such a pussy! Get off your ass and start working towards something today! Nothing in life worth having comes easy and if you want it bad enough you need to work hard for it! 

Pump up your Chesticles!

Every guy I know wants a bigger chest! Here is a good chest workout for you to try. I like to isolate at the start of the work out. I know everyone isolates at the end, but the good thing about doing it at the start of the workout is your chest is already pumped and ready to grow once you drop back to your compound lifts.

Towards the end of the workout I like more machines than free weights. By then you are getting fatigued and your form is turning to shit. Machines will stop you from killing your self. Enjoy the burn…

Cable fly (hands finish at chin height): 3x20

Bench press (flat bench, wide grip): 1x8, 1x4, 3x3, 2x6

Dips (weighted): 4x8-10

Incline   barbell press: 4x10

Cable fly + chest press (super set): 4x15-20

Chest press drop sets: 15, 12, 10, 10, 8, 20

Why clean eating is shit?!

 Are you ready for this people? I don’t think so!!

Every personal trainer I know talks and promotes clean eating and healthy eating and all that shit. Which is all well and good but what they don’t tell you is that they are the worst offenders on the planet. Chocolate, carbs and alcohol are consumed on a weekly basis and then you are made to feel guilty about licking clean your kids bowl of ice cream after they have finished or sniffing an empty mars bar wrapper like a crack addict just trying to get a little taste of the good stuff.!

Life is all about little pleasure and if you constantly deny your self of those little treats you will find your brand new “healthy eating plan” won’t last very long. Enjoy life and have fun, if not then why are we here? But the key is moderation!

“My name is Tony, I’m a personal trainer and I eat chocolate every day”.

It’s ok to have a little and if you know that you will find your self more relaxed about your food and you will have less cravings. Talk to your trainer about incorporating this into your daily calorie intake and enjoy eating again.

The trick to losing weight

Are you ready for this? I’m about to answer all your questions! “How the hell do I lose weight”? The answer is, know what the hell you are eating. If you are driving to Melbourne and end up in Bendigo it’s because you had no idea where you were going!! Same with your food! If you just eat what ever you want, you will never lose weight. 

First thing is work out your Basal Metabolic Rate (BMR) there are BMR calculators online. Just put in your info and it will tell you how many calories you use on a daily bases.

Then work out a plan of attack! With out a plan you plan to fail! Work out 3 or 4 days of food and different varieties of food so you don’t get bored.  Work out what you need to eat each day and stick to that. If you struggle with this contact us at HRVfitness and one of our trainer will show you how it’s done. This is what personal trainers are for, to help you with training and reaching your goals.

The next thing is to stick to it!! So many people have these plans and then still eat what ever they want and don’t understand why they are exactly the same as when they started.

Follow these tips and you will be chizzled in no time!! Its works! I promise!!